A. Strict Press; 6-8 Reps; rest 2:30 x 5 sets
Done @ 70-75-80-85-90. All sets 8 reps except last one, only got 6 @ 90 but pretty happy with that. Felt strong.
B1. Strict Pull Ups; 6-8 reps; rest 15s
B2. Strict HSPU; 2 reps; rest 15s
B3. Upright ring hold *hold yourself at the top of a ring dip*; 25s; rest 2 minutes x 4 sets
Done, pullups = 8 reps all sets. HSPUs felt really, really good today. Kept narrower hand position, all reps strong and quick.
C1. DB Pull overs; 12 reps; Rest 30s
C2. Reverse flies; 12 reps; rest 30s
C3. Ring Rows; 12 reps; rest 2 minutes x 4 sets
Done. C1 @ 30lbs, tried 40 but that felt like too much for 4x12 and we apparently don't have any 35lb DBs. C2 @ 15-15-12-12. Range of motion was suffering on 2nd set @ 15 so dropped down to 12.
OVERALL: Everything felt good. Mentally hard to "settle" for what doesn't feel like as much of a workout but I know it's what I need to do right now. Focusing on making all of this count - dial in the pressing work, focus on form, get the most out of this training that I can.
Sitting, esp on soft surfaces, is already much easier; inflammation seems to be decreasing in the leg/hip in general.
Very happy with 90 for 6! Not far off your old 1RM really...so can't be unhappy with this.
ReplyDeleteAs much as it is what we are 'settling' for, we are still getting in some much needed work on one of our biggest weaknesses. So even though it may not feel like it, we are still progressing towards our goal, always keep that in mind. It's only 6 weeks which is roughly 1 cycle, in other words - incredibly short/fast recovery. We will be keeping your legs strong with the moderate carry work and it's an excellent opportunity to improve pressing and over all upper body strength as you said.